Tuesday Oct.16/12

Hey, annual WFI Fitness Evals are coming up- I will be trying to get them done early November..... now's the time to get on the treadmill and run through the protocol if you haven't done it in a while.

A. Treadmill Protocol (see below)

B. Up and down the rack Goblet Squats + Pushups
Start with the lightest wt on the rak and do 5 Goblet Squats, move up by 5lbs and repeat up to a challenging wt then go back down the rack the same way you came..... fun stuff.  Here's the kicker, in between squat sets throw in a set of pushups- only like 3-5 GOOD ones.  Like the Squats they will seem pretty easy at first but will accumulate quite quickly.

C. Side Planks; 1x max attempt per side.
- if you get more than 90s per side then you are free to do whatever you want.
- if you get less than 90s per side then repeat x 2, resting about 90s per set.

D. Lots of time?  Stairs, run.... go for it.  As long as you leave time to get a good stretch in!

 Treadmill protocol:

Here is the way the test is run- this tells you minute by minute what grade and speed your treadmill should be at:

 

Time	Speed- mph	% Grade
0:00-1:00	3.0	0
1:01-2:00	3:0	0
2:01-3:00	3.0	0
3:01-4:00	4.5	0
4:01-5:00	4.5	2
5:01-6:00	5.0	2
6:01-7:00	5.0	4
7:01-8:00	5.5	4
8:01-9:00	5.5	6
9:01-10:00	6.0	6
10:01-11:00	6.0	8
11:01-12:00	6.5	8
12:01-13:00	6.5	10
13:01-14:00	7.0	10
14:01-15:00	7.0	12
15:01-16:00	7.5	12
16:01-17:00	7.5	14
17:01-18:00	8.0	14
Recovery Phase
0:00-1:00	3.0	0
1:01-2:00	3.0	0
2:01-3:00	3.0	0

 

Notice the bold #'s?  they are the ones that you change at that particular time frame- after the first 3 mins you alternate between increasing speed or incline until you hit your taget HR.

 

Not so good with math and need a reminder of what your target HR should be?

Age	Target HR		Age	Target HR		Age	Target HR
25	162		35	156		45	150
26	161		36	155		46	149
27	161		37	155		47	149
28	160		38	154		48	148
29	160		39	154		49	148
30	159		40	153		50	147
31	158		41	152		51	146
32	158		42	152		52	146
33	157		43	151		53	145
34	157		44	151		54	145

 

Capisce?